Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help he get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of athletic performance.

approach average glucose (mg/dL) average glucose (mmol/L) selected
therapeutic ketosis > 140 > 7.8
diabetes management 108 to 140 6.8 to 7.8
weight loss & blood sugar control 100 to 108 5.4 to 6.0
weight loss < 97 < 5.4
most nutrient dense < 97 < 5.4
nutrient dense maintenance < 97 < 5.4
lean bulking < 97 < 5.4
athletic performance < 97 < 5.4

micronutrient profile

The chart below shows the micronutrients provided by his diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide he with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his diet.

Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.

nutrient ratios

The graphs below show the key micronutrient ratios in your diet. The Nutrient Optimiser uses the micronutrient ratios as a safety check to make sure that you’re emphasising foods or meals that might worsen these micronutrient imbalances. For more details about micronutrient ratios check out article.

Omega-6 : Omega-3
3.0
Zinc : Copper
4.5
Potassium : Sodium
2.6
Calcium : Magnesium
1.7
Iron : Copper
4.9
Calcium : Phosphorus
0.6

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that his is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: adhd.

nutrient % DRI prioritize
Vitamin D 92%
Calcium 132%
Sodium 163%
Potassium 166%
Vitamin E 220%
Zinc 228%
Magnesium 247%
Thiamin (B1) 262%
Phosphorus 267%
Niacin (B3) 281%
Panto Acid (B5) 292%
Folate 294%
Vitamin B6 392%

optimal foods for you

The foods listed below will provide he with the nutrients that he is currently not getting in large amounts while also aligning with his goal of athletic performance . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Animal based foods

food name nutrient density energy density insulin load
lamb -1156.1 6.39 5%
gruyere cheese -151.4 4.13 22%
chorizo -443.0 4.55 17%
swiss cheese -145.6 3.93 22%
veal liver 911.3 1.92 55%
colby -176.7 3.94 21%
cheddar cheese -278.4 4.10 20%
salami -169.2 3.78 18%
monterey cheese -165.1 3.73 21%
muenster cheese -175.6 3.68 21%
pepperoni -922.0 5.04 13%
blue cheese -132.1 3.53 21%
beef liver 818.2 1.75 60%
cream cheese -164.8 3.50 11%
gouda cheese -244.5 3.56 24%
edam cheese -247.6 3.57 23%
brie -127.6 3.34 19%
liverwurst -100.0 3.26 16%
lamb liver 732.8 1.68 48%
pork chops 688.7 1.74 54%
liver sausage -140.5 3.31 13%
pork sausage -121.7 3.25 20%
liver pate -148.9 3.19 16%
camembert -104.5 3.00 21%
pork ribs -432.1 3.61 18%
beef sausage -292.3 3.32 18%
ground beef, 80/20 -0.5 2.70 31%
turkey liver 427.1 1.89 47%
pork liver 555.7 1.65 59%
bratwurst -410.4 3.33 16%
chicken liver 451.7 1.72 50%
chicken breast breaded -71.0 2.63 39%
feta cheese -77.1 2.64 22%
lamb rib -596.0 3.61 19%
pork loin 265.6 1.93 41%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1388.4 1.43 47%
mackerel 33.6 3.05 14%
cod 67.4 2.90 71%
salmon 746.4 1.56 52%
caviar 127.5 2.64 33%
welk -13.7 2.75 82%
mollusks conch 687.3 1.30 54%

Plant based foods

food name nutrient density energy density insulin load
sunflower seeds 1380.3 5.46 15%
almond butter 803.9 6.14 16%
almonds 663.9 6.07 15%
flax seed 676.4 5.34 12%
pumpkin seeds 497.4 5.59 19%
hazelnuts -52.7 6.29 10%
sesame butter -5.2 5.86 21%
peanut butter -42.9 5.90 18%
sesame seeds -342.6 6.31 10%
pili nuts -831.5 7.19 7%
brazil nuts -604.8 6.59 9%
pine nuts -728.8 6.73 11%
black beans 881.1 3.41 73%
lupin seeds 720.3 3.71 51%
peanuts -607.5 5.99 18%
butternuts -887.0 6.12 17%
egg noodles, enriched -191.9 4.75 64%
garbanzo beans 279.3 3.78 69%
oat bran 919.3 2.46 65%
cashews -870.6 5.80 26%
pecans -1498.8 6.91 6%
kidney beans 369.7 3.37 74%
Oats -50.7 3.89 70%
pistachio nuts -1040.4 5.69 22%
macadamia nuts -1834.1 7.18 6%
wheat bran 833.3 2.16 38%
white flour -2.9 3.67 92%
wheat flour -2.7 3.63 91%
walnuts -1368.0 6.19 13%
buckwheat 32.1 3.43 78%
rye flour 118.9 3.25 64%
shallots -6.8 3.48 80%
egg noodles -290.8 3.84 83%
oat flour -417.9 4.04 67%
peas -148.9 3.52 63%
candied fruit -3.0 3.22 98%
coconut -805.5 4.43 34%
barley, hulled -397.0 3.54 73%
bulgur -380.4 3.42 81%
cornmeal, yellow -525.1 3.62 81%
cornmeal, white -525.1 3.62 81%
wheat, soft white -456.5 3.40 76%
rye grain -467.4 3.38 77%
rye flour -555.5 3.49 81%
corn grain, yellow -640.8 3.65 79%

macronutrients

The macronutrient split of his diet is shown in the chart below.

macro targets

While his primary focus should be on nutrient density, the table below shows the macro ranges required to achieve a reasonable level of nutrition. These ranges can be entered in Cronometer as a guide.

macros lower limit upper limit
protein (g) 85 230
fat (g) 25 155
carbs (g) 0 125
energy (calories) 2250

Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.

daily nutrient score

The chart below shows a comparison of the nutrient density of his food log based on the harder to find 50% of the essential nutrients. his most nutrient dense day is January 20 2020 while his least nutrient-dense day is January 12 2020.

best and worst days

His food diary for the best and worst days are shown below for comparison. he should try to eat more of the foods towards the top and less of the ones towards the bottom of these tables.

Note: If you don't see worst and best days please upload your servings.csv file from Cronometer. Cronometer API doesn't allow individual foods to be imported.

Best Day

food name energy (kcal)
Tesco, Smoked Streaky Bacon Rashers 115
Egg, Whole, Raw, Fresh 143
Spinach, Raw 29
Mushrooms, Raw 22
Onion, White, Yellow or Red, Raw 28
Bagel, White, Plain or Seasoned 346
Quinoa, Dry 368
Red Bell Peppers, Raw 43
Onion, White, Yellow or Red, Raw 14
Chicken Breast, Skin Removed Before Cooking 173
Lentils, Canned, Drained 116
Trader Joe's, Rice, Basmati, Dry 360
Wheat Bran, Unprocessed 194
Banana, Fresh 210
Whole Foods, Nutritional Yeast 120
Olive Oil 239
Nordic Oil, High Grade Omega-3 126
Oyster, Canned, Drained 68
Mozzarella Cheese, Fat Free 152
Sunflower Seeds, Raw 146
Almond Milk, Plain, Original, Unsweetened 75
Beef liver 54

Worst Day

food name energy (kcal)
Milk, Whole 298
Egg, Whole, Raw, Fresh 143
Tesco, Smoked Streaky Bacon Rashers 115
English Muffin, White 129
Arrowhead Mills, Chickpeas, Dry 356
Couscous, Dry 564
Butter, Unsalted 179
Tesco, Welsh Beef Mince, 15% Fat 262
Olive Oil 119
Tomato Raw, Includes Cherry, Grape, Roma 7
Kidney Beans, Cooked from Dried 225
Onion, White, Yellow or Red, Raw 28
Red Bell Peppers, Raw 43
Trader Joe's, Rice, Basmati, Dry 360

diet log analysis

How much protein will maximise satiety?

How much fat will maximise satiety?

Should you eat more or less carbs?

How many net carbs will maximise satiety?

How much fiber will maximise satiety?

What macros contribute the most to you overeating?

How much sugar should you eat to lose weight?

Which days of the week are best/worst for you?

Does water consumption improve weight management?

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

optimized recipes for you

popular recipes